Fermented vegetables
MAKING SAUERKRAUT AND PICKLED VEGETABLES AT HOME
For thousands of years, cultures around the world have made lactic acid fermented vegetables a part of their cuisine – German sauerkraut, Korean kimchi, Japanese kombucha, Russian borscht. Aside from their delicious taste, the preservation method of lactic acid fermentation ensures the maximum nutritional profile of the food, as well as adding healthy probiotics that promote our bodies’ immune systems and balance of digestion.
Unlike canning, which destroy natural enzymes in vegetables with their need for heat, lactic acid fermentation relies on the inherent sugars present in the food itself to undergo a transformation that actually improves the quality of the food while extending its shelf life.
The health benefits of incorporating pickled vegetables to your diet are most effective when you consume a small portion daily. For people fighting disease, struggling with nutritionally lacking meals, or suffering from digestive upsets, eating lactic fermented vegetables can be the solution to regain your health. With so many options, including cabbage, ginger, beans, hot peppers and cucumbers, it’s easy to add this healthful boost to your meals in a variety of flavours and dishes. Best of all, it’s a simple process that’s easy to do at home.
The traditional method of making your own pickled vegetables is quite simple and doesn’t require a lot of set up. Using a Schmitt & Sohn crock pot is the simplest way to achieve optimum results. As the vegetables ferment, they release gases through a one-way airlock – a simple trough of water built into the collar of the Schmitt & Sohn Fermentation crock pot. This prevents the entry of air and foreign bacteria while still allowing gases to escape. This method of fermentation requires minimal labour. Simply pack the desired foods into the pot tightly layered with coarse sea salt (there are also low- or no-salt recipes for the sodium conscious), add the weight stones supplied with your crock, put the lid on and fill the trough with water. Four to six weeks later, you’ll have a delicious, nutritious and healthful product ready to serve to your family.
For information, read Making Sauerkraut and Pickled Vegetables at Home by Klaus Kaufmann, DSc, and Annelies Schoneck. Colwood House of Nutrition